What Are Antioxidants and Are You Getting Enough of Them?
The Benefits of Antioxidants
If a healthy lifestyle is one of your goals, you should consider entering a relationship with antioxidants. Consider antioxidants to be like the person who knows the real you. This person never makes you think twice about showing your authentic self. This ally loves you at your best. Yet, you are seen, heard, and understood at your worst. Time and time again this confidant defends your best interests and makes you feel safe. Much like the loved ones in emotionally secure relationships, antioxidants protect your well-being.
Free Radicals
Antioxidant molecules fight against free radicals, a different set of molecules that damage your body’s cells. Your body encounters free radicals in several different ways. The first occurs during the metabolic process. Metabolism creates energy from ingested nutrients. Free radicals result as a byproduct of this efficient and necessary process.
We also encounter free radicals through environmental exposure. Interacting with harmful substances in your environment can create internal damage. A commonly recognized subset of these substances are classified as carcinogens. Acting as cancer-causing agents, several well-known carcinogens are tobacco smoke, asbestos, and ultraviolet rays.
Why are Free Radicals a Problem?
Metabolic byproducts and harmful environmental substances such as carcinogens cause destruction by damaging our DNA’s structure. The correct framework is essential for the proper function of processes in our cells and our body as a whole. Impairing the functions puts you at a greater risk of developing diseases and illnesses.
Antioxidants and Free Radicals
Antioxidants fight disease by preventing the destruction of our DNA. Our body also has its own internal mechanisms to repair the damage created by free radicals. However, as we age those safeguards decline in quality. Antioxidants become increasingly important as we age by providing your body the additional assistance it needs to prevent the destruction caused by free radicals.
Numerous substances act as antioxidants; some well-known antioxidants are; Vitamin C, Vitamin E, Beta Carotenes, Manganese, Coenzyme Q10, and many more. Each of these substances has a unique molecular framework that reacts uniquely with free radicals. The result is that each antioxidant has a specific way in which it assists the body in preventing disease. This point highlights the importance of acquiring a variety of antioxidants in your diet to help fight against different types of free radicals.
Role of Antioxidants in Disease Prevention.
Vitamin C fights free radicals to prevent the formation of tumors, inflammation, and infection.
Vitamin E has been shown to prevent cardiovascular disease, cancer, cataracts, and improves immunity.
Beta Carotenes prevent some cancers, cardiovascular diseases, cataracts, and aging skin.
Manganese facilitates the breakdown of large free radical molecules. These resulting molecular fragments have decreased the ability to cause damage to our DNA.
Coenzyme Q10 an antioxidant that has the highest concentration in the mitochondria of the cell. The antioxidant effects of coenzyme Q10 are believed to provide significant benefits for brain, heart, and muscle health.
Sources of Antioxidants
Vitamin C is found primarily in fruits and vegetables. Citrus fruits, bell peppers, strawberries, tomatoes, and cruciferous vegetables offer large reservoirs of vitamin C.
Vitamin E can be found in plant based oils, nuts, seeds, fruits, and vegetables. Safflower oil, sunflower seeds, almonds, pumpkins, asparagus, and avocados are all sources of vitamin E.
Beta Carotenes are found in yellow, orange, and leafy green fruits and vegetables. Sources of beta-carotene include carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli, and cantaloupe.
Manganese is a trace mineral found in a variety of foods. A few sources include shellfish, brown rice, black tea, spinach, and pineapple.
Coenzyme Q10 can be found in salmon, tuna, organ meats such as liver, and in whole grains.
Antioxidant Supplements
You can find antioxidants in supplement form. However, evidence from current research presents minimal support for the effectiveness of antioxidant supplements in disease prevention. If you are hoping to reap the health benefits, current findings indicate antioxidants are the most effective when combined with proteins, carbohydrates, fats, minerals, and other antioxidants found in your food.
How To Measure Antioxidants in Food
An ORAC value is used to measure the antioxidant capacity in different foods. ORAC stands for Oxygen Radical Absorbance Capacity. Oxygen Radical is another name for free radical. Damage caused by free radicals results from a type of chemical reaction called oxidation. A higher number of free radicals causes an increased number of damaging oxidation reactions that can put your body into a state of oxidative stress. The ORAC value measures the ability of antioxidants, in a particular food, to counteract the oxidative stress caused by free radicals.
Current estimates recommend men acquire 11,000 ORAC units per day and 8,000 ORAC units per day for women. These recommendations are based on the recommended daily calorie consumption in the dietary guidelines for Americans. There is not a specifically stated number for the recommended number of ORAC units per day and if requiring more calories in your diet you may need to acquire a higher number of ORAC units. If you are looking at how each food ranks here is a source showing you the ORAC units for a various number of foods.
SpNod team is Here to Help
Just like antioxidants, the team at SpNod is here to protect your healthy well-being. Take the first step towards increasing your antioxidant consumption. Work with a Registered Dietitian Nutritionist who will establish a structured dietary framework, making it more manageable to stay on track with your wellness goals.